Gravity Janes: IST Strength and Conditioning Program

Session #36

Warm Up
3 Minutes each of / or:
Bar Support Squats, 60 reps
Barbell Push Press – Hold, 30 reps
Kettlebell Swings, 60 reps

Section 1
Circuit:
Score = Total Combined Reps in 5 Rounds of
Knee Raises, 1 minute
Push Press, 1 minute

Section 2
Circuit:
Score = Total Wall Balls completed in 2 Rounds of
800 meter run
Wall Balls (for duration of team runner)

Section 3
Technique Work:
Dips – Ring and Rack

Session #35

Warm Up
3 Minutes each of / or:
Kettlebell Cleans, 60 reps
Run, 800 meters
Overhand Squats, 50 reps

Section 1
Score = Lowest meters recorded in any of the 5 Rounds
Tabata Row, 60 seconds work / 60 seconds rest

Section 2
Technique Work: Barbell Cleans

Section 3
Score = Time
Circuit: “Fran”
21-15-9 Reps
Thrusters, Pull Ups
Men = 45# or 65#
Women = 33#

Session #34

Warm Up
2 Minutes each of:
Push Presses
Abmat Sit Ups
Jump Rope

Section 1
Score = Total Reps in all 4 Rounds combined
Interval Pull Ups, 60 seconds work / 60 seconds rest

Section 2
Score = Lowest Reps scored in any of the 4 Rounds
Interval Wall Balls, 60 seconds work / 60 seconds rest

Section 3
Score = Total Reps in all 4 Rounds combined
Interval Turkish Get Ups, 60 seconds work / 30 seconds rest

Team Relay Row, 2000 meters

Section 4
Score = Total Reps
V-Sits, 4 minutes

Session #33

Warm Up
Row, 500 meters
Run, 400 meters
Squats, 50 reps

Section 1
For Time: Run, 800 meters
For Work: Abmat Sit Ups, 100 reps

Section 2
For Time: Kettlebell Swings, 200 reps

Section 3
Score = Load
Barbell Front Squats
5 reps x 10 sets

Session #32

Warm Up
Knee Raises, 60 reps minimum, or as many as possible in 3 minutes
Dumbbell Walking Lunges, Dumbbell Overhead, 15 steps on each arm
Kettlebell Swings, 60 reps minimum, or as many as possible in 3 minutes

Section 1
5 Minutes Maximum at Following Three Stations
Recorded For Time: Row, 1000 meters
For Work:
Thrusters, 50 reps
Pull Ups – Chest to Bar, 30 reps

Section 2
10 Minutes Maximum at Following Stations
Kettlebell Snatches, 10 minutes, Recorded Score= Total Reps
For Work: Deadlifts, 5,5,5,3,3,3 reps

Session #31

Warm Up
3 Groups
Dumbbell Snatches, 30/30 reps
Squats, 60 reps
Sit Ups, 60 reps

Section 1
For Time
Run, Block

Section 2
Circuit “Fight Gone Bad” (FGB)
For Total Reps
3 rounds of 1 minute each
Sumo-Deadlift High Pulls (SDLHP)
Push Press
Box Jumps
Row, Calories
Wall Balls
Rest

Session #30

Warm Up
Run, 800 meters
Kettlebell Swings, 50 reps

Section 1
As many reps 1/:10
Nose-To-Floor Push Ups

Section 2
Dumbbell Sit Ups 20/20
Pull Ups, 20 reps
Back Extensions, 20 reps

Section 3
For Rounds in 10 minutes
Walking Lunges, 1 lap
Run, 400 meters

Performance Logs

June 30, 2009

Session #36

June 28, 2009

Session #35

June 23, 2009

Session #34

June 15, 2009

Session #33

June 13, 2009

Session #32

June 9, 2009

Session #31

June 6, 2009

Session #30

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